31 Days to a Better Butt – Day 26 – Plyometrics

31 Days to a Better Butt - PlyometricsButt Fact: Glutes are strong and can be trained with heavy weights.

Plyometrics

Plyometrics is any kind of jumping, skipping, or bounding exercise that utilizes explosive power to achieve the movement. Plyometrics can also be used in upper body exercises such as explosive pushups, but we’re concentrating on glutes here.

There are many ways to incorporate plyometrics into your workout and many exercises to do. You are really only limited by your imagination. I’ll suggest a few to get you started.

First, a word of caution. Jumping exercises are for trained individuals who already have a base of fitness built up. If you have any kind of hip, knee, or ankle problems, don’t just jump in. (Pun intended) Talk to your health care provider first.

Broad Jumps

  1. Stand with feet shoulder width apart and knees slightly bent.
  2. Squat down a quarter of the way, swing your arms, and jump forward as far as you can.
  3. Reset and jump again for a certain distance or number of reps.
  4. Make sure to land softly with knees bent.

Squat Jumps

  1. Stand with feet shoulder width apart and knees slightly bent.
  2. Start by doing a regular squat, then engage your core and jump up explosively in place.
  3. Land softly and squat down low enough to touch the floor with one hand.
  4. Do 12 to 15 reps.

Box Jumps

  1. Stand with feet shoulder width apart and knees slightly bent, at a comfortable distance from the box.
  2. Drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box.
  3. Land softly and step carefully back down. (Don’t jump down backwards. You’ll see the kids doing this in the video but I don’t recommend it.)
  4. Repeat for 12 to 15 reps.

It’s really hard to take pictures of yourself jumping, so I’ve included this video I made of our clients doing all kinds of jumps. I’m at the end of the video if you want to see me jump.

Tips

  • Always keep soft knees; don’t lock them out.
  • When jumping onto a raised surface, start with a low height of 4 to 6 inches. Only increase the height when you can easily do 15 to 20 reps at the lower level.
  • Slowly and carefully increase your reps and the height you jump.
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